High-intensity activity in circuit training can simulate strength gains in the body's major muscles groups, as well as improve cardiovascular endurance, according to an American College of Sports Medicine article by Chris Jordan. This, in turn, will help triathletes race at optimal levels for longer, making long-distance triathlons easier.
To get the most out of the workout, work each exercise for 30 seconds before moving to the next. After one round, you can either take a 30-second break and complete another round or be finished.
1. Jumping Jacks1 of 13
Start standing with your feet together and arms by your sides. Jump so your feet spread slightly further than shoulder-width apart. Meanwhile, bring your arms up to make an X with your body. Jump your feet back together and bring your arms back down. Repeat.
2. Wall Sit2 of 13
Find a flat wall. Standing with your feet together, sit against the wall so your back is flat against it and your legs are bent at a 90-degree angle and parallel to the ground. Hold.
3. Push-Up3 of 13
Get in a plank position with your hands directly under your shoulders and fingers facing forward. Lower yourself to the ground, bending your arms and keeping your elbows in. Hover just off the floor. Make sure you do not let your back or hips sag. Push into the floor so you rise back up to the starting position.
4. Abdominal Crunch4 of 13
Lie on the floor on your back with your legs bent and shoulder-width apart. Place your hands behind your head. Use your stomach muscles to lift your head and shoulders off the ground. Do not use your hands to pull against your head and neck. Lower yourself back down to the ground and repeat.
5. Step-Up5 of 13
Stand with your feet together, facing a chair or other flat surface with your hands on your hips. Raise one leg and step onto the chair, raising yourself up so your leg is straight. Place your second foot next to your first. Lower yourself back down to the ground and repeat on the other leg.
6. Air Squat6 of 13
Stand with your feet shoulder-width apart and your arms by your sides. Lower yourself down so your hips are lower than your knees. Simultaneously move your arms up to be parallel to the ground. Stand back up, bringing your arms back down. Repeat.
7. Triceps Dip7 of 13
Sit on the edge of a chair or raised surface. Place your hands directly next to your bottom and your feet in front of you. Move your bottom out slightly, away from the edge of the chair. Bend your arms so your bottom lowers past the chair bottom. Stop once your arms are at a 90-degree angle. Raise yourself back up and repeat.
8. Plank Hold8 of 13
Get in a plank position on your elbows. Make sure your hips and back to not sag but remain in a straight line with the rest of your body. Hold the position.
9. High Knees/Running in Place9 of 13
Stand with your feet together and your arms at your sides. Bring one knee up so that the top of your leg is parallel to the ground. Simultaneously bring your opposite arm up in a running motion. Switch to the other leg with rapid succession to simulate running.
10. Lunge10 of 13
Stand with your feet together and your hands on your hips. Step forward with one leg and bend so your back knee touches the ground. Your front knee should not go in front of your front foot. Push off your front foot and return to the starting position. Repeat on the other leg.
11. Push-Up Rotation11 of 13
Perform a push-up like described in the third exercise. After completing the push-up, rotate your body to one side, keeping your back flat and raising your arm toward the ceiling. Return to a push-up position. Perform a push-up and repeat the rotation on the other side.
12. Side Plank12 of 13
Get into a plank on your elbows. Rotate your hips 90 degrees to one side so one foot moves on top of the other. Place the free hand on your hip or straight into the air. Hold for 30 seconds then repeat on the other side.